Healthy Chicken Stir-Fry Recipe: A Flavorful Meal in Minutes

In today’s fast-paced world, everyone is looking for quick and healthy meal options that can be prepared within 30 minutes or less. Chicken stir-fry with vegetables offers just the right balance of flavor and nutrition. This versatile dish not only tastes great but also provides a variety of essential vitamins and minerals.

This recipe serves four people and takes approximately 25 minutes to prepare, including cooking time. It’s perfect for those who are busy or looking for an easy meal idea during the week.

Ingredients

• 1 pound boneless, skinless chicken breast, sliced into thin strips
• 4 cups mixed vegetables (broccoli, bell peppers, carrots)
• 3 cloves of garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Vegetable broth (optional)

Instructions

1. In a large bowl, combine the sliced chicken strips with 1 tablespoon of soy sauce, minced garlic, grated ginger, sesame oil, salt, and pepper. Mix well to marinate for at least 10 minutes.
2. While waiting for the chicken to marinate, prepare your vegetables by washing them thoroughly and cutting them into bite-sized pieces.
3. In a wok or large frying pan, heat up two tablespoons of vegetable oil over medium-high heat. Once hot, add the marinated chicken strips and stir-fry until they are no longer pink on the inside—about 3-4 minutes.
4. Once the chicken is cooked through, remove it from the pan and set aside.
5. Lower the heat to medium and add more oil if necessary. Add all the prepared vegetables into the wok or skillet and stir-fry for about 5-7 minutes until they are crisp-tender.
6. Add back in the chicken along with another tablespoon of soy sauce, a bit more sesame oil, salt, and pepper as needed to taste. Stir everything together well.
7. For extra flavor, you can add some vegetable broth at this point if desired; continue cooking until all ingredients are heated through but not overcooked.
8. Serve immediately with steamed rice or noodles for a complete meal.

Nutritional Information (per serving)

Calories: ~350
Protein: 45g
Carbohydrates: 16g
Fiber: 4g
Sodium: ~780mg

Tips and Variations

• To make this dish even healthier, consider using olive oil instead of vegetable oil for cooking. Olive oil has numerous health benefits like reducing inflammation and supporting heart health.
• If you prefer less spicy food, reduce the amount of ginger used in your recipe or omit it entirely.
• Feel free to experiment with different types of chicken such as thighs which can add extra flavor to your dish while still being quick and easy to prepare.

Conclusion

A healthy chicken stir-fry is not only delicious but also extremely nutritious. With minimal effort, you can create a meal that satisfies both your taste buds and your body's nutritional needs. Whether served with rice or noodles, this versatile dish will be welcomed by all members of the family.

Give this recipe a try next time you're looking for something quick yet satisfying! You might just find it becomes one of your go-to meals when short on time but wanting to eat well.